Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Apr 16, 2017:

	activity	#	time	miles		km		+m
	Running	6	1:59:29	15.59	(7:40)	25.09	(4:46)	404
	Orienteering	2	47:30	6.28	(7:34)	10.1	(4:42)	169
	Cross Trainer	1	35:01
	Total	8	3:22:00	21.87		35.19		574
averages - sleep:8.3 rhr:31

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Sunday Apr 16, 2017 #

Note
rhr:31 slept:9.0

8 AM

Running 40:15 8.54 km (4:43 / km) +193m 4:14 / km
ahr:141 max:163

Railway end + a bit from home.
Pre breakfast feeling v happy and energetic.

Saturday Apr 15, 2017 #

Note
rhr:29 slept:8.0 (rest day)

Friday Apr 14, 2017 #

Note
rhr:32 slept:8.5

2 PM

Running warm up/down 14:17 [2] 2.98 km (4:47 / km) +6m 4:44 / km

3 PM

Orienteering 16:12 [5] 3.7 km (4:23 / km) +10m 4:19 / km

Dreamt of winning, but never quite believed it.

Too slow at the moment for the top places, but pleasing to see things are on the up after over 100days of slogging through cross training and tiny bits of running.
Orienteering was mostly solid as well.

4 PM

Running warm up/down 9:20 [1] 1.73 km (5:24 / km) +1m 5:23 / km

Shuffle.

Thursday Apr 13, 2017 #

Note
rhr:32 slept:8.0 (rest day)

7 AM

Running 5:46 [1] 1.13 km (5:06 / km) +5m 4:59 / km

To Asda and back bc jogging is faster than walking.

Wednesday Apr 12, 2017 #

Note
rhr:29 slept:8.75

5 PM

Orienteering 31:18 6.4 km (4:53 / km) +159m 4:21 / km
ahr:131 max:160

Ponderosa, alternating between fast and easy legs, map memory for the faster ones.
3x~150m (not quite strides but a bit faster and progressing) after.
Uphill WD slog.

Tuesday Apr 11, 2017 #

Note
rhr:31 slept:7.5

5 PM

Running 10:02 1.94 km (5:11 / km)
ahr:116 max:122

Treadmill.

Cross Trainer 35:01
ahr:115 max:128

Easy.

Monday Apr 10, 2017 #

Note
rhr:30 slept:8.5

5 PM

Running 39:49 8.77 km (4:32 / km) +199m 4:05 / km
ahr:135 max:163

Inc. 3x90s and 3x20s strides.

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